Fitness

A) E3M x 5 sets:

– 8-12 DB or BB bench press

– 3-6 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

Performance

A) E3M x 5 sets:

– 6 bench press @ 2RIR

– 4-6 strict supinated/ring pull-ups

– 8/side shoulder external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating DB death march

– 12-16/side SA banded tricep push-down (red)

– 8-12 banded Spanish squats

– 8-12 BB drag curls

OR

Conditioning Option

10 min AMRAP

– 10 cal row

– 10 air squats

– 10 push-ups

R3M

10 min AMRAP

– 10 cal row

– 10 RKB swings

– 10 abmat sit-ups